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“Carbohydrates are evil in losing weight.” Many have been cutting down their carbohydrates or totally not eating at all when they are trying to lose weight. Yes, they did lose some weights but this is mainly due to calorie deficits as we mentioned previously. This is a huge misconception and mistakes on cutting carbohydrates to zero during weight loss. Are you one of them? Let’s discover why you should not cut down and how can you lose weight fast while eating carbohydrates.
There are no nutrients which are bad. Carbohydrates, proteins, and fats are all created to have different functions and are an important source for our body. The mistakes we made are often overeating and imbalance of nutrients which causes our body weight to increase or get unhealthy. To lose weight, we know that we need to have calorie deficits in a right distribution of macronutrient.
What is Carbohydrates?
Carbohydrates are sugars, starches and fibers found in fruits, grains, vegetables and milk products.
How do Carbohydrates Work in Our Body?
The human body uses carbohydrates in the form of glucose. When we eat carbs, our body uses glucose as an energy for our activities level. The excessive glucose which is not needed will be converted into glycogen in the liver or muscles for future usage. If the body has an excess of glucose, and all glycogen stores are full, the surplus of glucose will be converted into fat by the liver. This is the reason why eating excessive carbohydrates make us fat.
What are benefits of Carbohydrates?
1. Provides Energy
Each gram of carbohydrates supplies our bodies 4 calories making them our primary source of energy. As we mentioned above, carbohydrates are converted into glucose as a fuel for our daily activities.
2. Regulate Blood Sugar
Our blood sugar rises when carbohydrates are converted into glucose and enters our blood during our meal consumption. Our pancreases then produce a hormone called insulin to absorb blood sugar for energy or storage. The blood sugar reduces when our body cells absorb the blood sugar from the bloodstream. When this happens, the pancreas starts making glucagon, a hormone that signals the liver to start releasing stored sugar. This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.
However, the system does not run smoothly on everybody. Someone who lacks insulin which leaves the blood sugar level high will cause diabetes. On the other hand, somebody is having low blood sugar as the sugar dropping too low which results in hypoglycemia.
Eating the complex carbohydrates in a right amount can help to regulate blood sugar in a stable state.
3. Better Mood
According to research, consuming carbohydrates helps increases the release of serotonin. Serotonin is known as happy chemical due to its function of elevating mood. Consuming complex carbs in a right portion will increase the serotonin in results of having a better mood. This will reduce the chances of us having depression. This is the reason we notice that people who cut all carbs from diet usually having bad mood throughout the day and raises cortisol which further jeopardizes the weight loss progress.
Simple Carbs vs Complex Carbs
As you know, not all carbs are created equal. Some having more nutritional value and some add almost no nutritional value to your body. Carbohydrates come in 2 main forms which are simple carbohydrates and complex carbohydrates.
Simple carbohydrates are basically simple sugars. The “simpler” the structure is, the faster your body will digest and absorb. Simple carbs usually can be found in natural food sources such as fruits and dairy products or mostly in processed foods such as sodas, junk food, and sweetened stuff. They are usually low in fiber and micronutrients such as vitamins and minerals.
Simple carbs are good to consume for replenishing after exercise as it is the quickest source of energy. However, it will cause blood sugar spike for those who had diabetes.
Complex carbohydrates are made up of long chains of sugars, which means they take longer to break down. The “complex” the structure is, the slower your body will digest and absorb. Complex carbs usually can be found in natural food sources such as 100% whole grain food, vegetables, legumes, nuts, and seeds. They are usually high in fiber and micronutrients such as vitamins and minerals.
Complex carbs are good for weight management as it is digested slowly which prevent you from getting hungry fast. This can prevent unnecessary calories intakes. Diabetes patients should consume more complex carbs as it can prevent sugar blood spike.
The take-out point is to consume natural simple carbs after exercise such as bananas to replenish your body with energy and consume complex carbs such as brown rice, whole grain pasta or sweet potatoes during your normal meal consumption.
What is Glycemic Index?
The glycemic index is basically a measure of how quickly a food causes our blood sugar levels to rise. The measure ranks food on a scale of 0 to 100.
Foods that rank high on the GI are quickly digested and absorbed causing a rapid rise in blood sugar. Foods that rank low on the GI are digested and absorbed at a slower rate which will have a more stable rise in blood sugar.
The take-out point is to consume high GI food after exercise to replenish your body and consume low GI food during your normal meal consumption. For diabetes patients, it is strongly recommended to choose high GI foods over low GI foods.
How many carbohydrates should I consume for weight loss?
It is recommended to consume 30 – 40% of calories from carbohydrates based on total calories. Of cause, we do understand that it is very complex to calculate the calories. As a simple guide for weight loss, you should consume a palm size of carbohydrates for every 20kg. For example, if you are 60kg, you should only eat 3 palm size of rice per day to lose weight fast.
However, we are giving FREE complete fat loss guide with nutrition and exercise guide with the purchase of Apple Lite if you are looking to lose weight fast and healthy.
Carbohydrate is an important source of energy for us. Consume more complex carbs over simple carbs in a calorie deficits states to lose weight.